With any health product comes questions. Here are some of the most frequently asked questions (and answers) regarding vegan protein powder.
What is vegan protein powder?
Unlike whey protein that derives from dairy, vegan protein powder derives solely from plants. In its simplest form, vegan protein powder is a concentration of various vegetables, seeds, fruits, and grains; however, some plant-based protein supplements are made of just one ingredient, such as hemp or pea protein.
Is vegan protein powder bad for you?
As long as you’re consuming quality-tested products from reputable brands, such as those that are non-GMO, USDA-certified organic, or Clean Label Project certified, in most cases no, vegan protein powders are not bad for you. Some considerations to keep in mind are your personal digestibility of certain plant-based proteins, as well as products that may contain Stevia, natural flavors, and other ingredients that you may not agree with or enjoy.
The health concerns with plant-based protein powder stem from issues surrounding heavy metals, BPA, and other contaminants that can pose a health risk. The FDA published a long-term study that measured mineral and heavy metal content, such as arsenic, mercury, cadmium, and lead, in a variety of foods. This ignited an initiative for brands to start testing their products better and offering
What is the best vegan protein powder?
The best vegan protein powder products are characterized by the quality of ingredients, amino acid profile, and certifications like USDA Certified Organic, non-GMO Verified, Certified Vegan, Certified Gluten-Free, Clean Label Project, or other stamps. However, it’s important to take into consideration protein composition, taste, and budget.
Of the various products that we’ve reviewed, our picks for the best-quality and best-tasting vegan protein powders are:
- Orgain Simple Protein
- Garden of Life Sport Organic Protein
- Amazing Grass Protein Superfood
- Sunwarrior Warrior Blend Protein
- Vega Sport Protein
- PlantFusion Complete Protein
- Garden of Life Raw Fit Protein
These are all clean protein powders that contain all essential amino acids, including ample vegan BCAAs, and offer a great taste.
What is the healthiest vegan protein powder?
Determining the healthiest vegan protein powder is based on the individual, such as their unique nutritional and dietary needs, lifestyle preferences, and athletic goals. Products stamped as non-GMO, organic, and raw vegan can have a healthy advantage. However, the protein composition and amino acid profile also play a pivotal role in defining the healthiest vegan protein powders. Athletes will often require a high-quality concentration of vegan amino acids, particularly branched-chain amino acids (BCAAs), which can aid in recovery[1].
Just because a product is plant-based doesn’t mean it’s healthier. Protein powders can contain heavy metals, BPA, and other risky contaminants, so it’s important to buy tested products, such as those under the Clean Label Project. Ethical brands will also voice their efforts in heavy metal testing and other quality control measures. Garden of Life, Bob’s Red Mill, Vega, PlantFusion, and Sunwarrior are examples of brands that take their quality control seriously.
What is in vegan protein powder?
While some forms of plant-based protein powder will contain just one ingredient, such as concentrated pea or hemp protein, most vegan protein powders are made of a combination of vegetables/legumes, grains, seeds, and fruits. Creating a complete protein with all essential amino acids requires the right combination of ingredients, such as legumes and grains. This is why pea and rice protein powders are some of the most common plant-based types.
Vegan protein powders will typically include one or a combination of the following ingredients: pea, brown rice, hemp, soy, quinoa, amaranth, sunflower seed, garbanzo bean, pumpkin seed, chia seed, flaxseed, millet, and buckwheat. Many brands will also include propriety blends of various types that can aid in athletic recovery, weight loss, energy, and meal replacement.
Is vegan protein powder healthier than whey?
The decision between vegan or whey protein powders depends on an individual’s dietary needs or restrictions, personal preferences, and intentions for supplementing. For instance, whey protein is often preferred among athletes, especially bodybuilders and strength athletes, because of the naturally high concentration of branched-chain amino acids. Plant-based protein sources are rich in fiber and micronutrients which may be valuable, however, in terms of muscle growth, studies have shown that whey and animal-based proteins outperform vegan sources[2].
Keep in mind that whey is only better than vegan protein powder when muscle mass growth and maintenance are of top priority. Conversely, certain athletes, like endurance athletes, who prefer low-inflammation, plant-based protein sources with equally adequate BCAA profiles can find greater benefit versus whey. The bioavailability of miconutrients[3] is optimal in whole plant-based foods. Additionally, many brands like Garden of Life, Sunwarrior, Vega, and MRM make vegan protein powders with high levels of amino acids and BCAAs, which have helped level the playing field for athletic recovery.
Can you build muscle with vegan protein powder?
Yes, you can build muscle with vegan protein powder. However, it largely depends on the type you consume. A plant-based protein powder comprised solely of brown rice will not have the same effect as a product that combines rice, pea, hemp, and other amino-acid-rich plants. Choose plant-based protein powders that fall in the category of sports and athletic performance. These products will often have a high amount of branched-chain amino acids (BCAAs) that’s comparable to whey protein.
Some of our favorite vegan protein powder products for muscle building are:
- Garden of Life Sport Organic Protein
- Sunwarrior Warrior Blend Protein
- Vega Sport Protein
- MRM Veggie Elite
- PlantFusion Complete Protein
Or see all vegan protein powder reviews that we have tagged for sports or that high have levels of BCAAs.
What is the best-tasting vegan protein powder?
We’ve condensed our choices for the best-tasting vegan protein powder into the following products:
- Vega Sport Protein
- Orgain Simple Protein
- Garden of Life Sport Organic Protein
- MRM Veggie Elite
- PlantFusion Complete Protein
- Garden of Life Raw Organic Protein
Some consumers are more sensitive and adverse to ingredients like Stevia, monk fruit extract, and natural flavors – so one person’s favorite might not be a winner for everyone. Be sure to read ingredients labels and understand what ingredients you typically like or dislike.
Where to buy vegan protein powder?
Fortunately, vegan protein powder has become so widely popular that you can find it just about anywhere. Most grocers and natural food stores, like Whole Foods, Trader Joe’s, and Sprouts, will carry an assortment of plant-based protein powders and supplements. Big-box retailers like Walmart, Kroger, and Meijer will also have common brands, like Garden of Life and Vega.
You’ll frequently find some of the best inventory at local natural food stores. Not only will smaller grocers sometimes carry unique products, but they also typically employ people who understand and have experience with certain supplements.
There is, of course, the option of buying online, such as Amazon, iHerb, and Vitacost. As an Amazon Associate, this blog earns a small commission off purchases from the affiliate links and ads shown on this website. We are a participant in the Amazon Services LLC Associates Program. This affiliate advertising program is designed to provide a means for sites to earn advertising fees by directing purchasing traffic to Amazon.com.
What to mix with vegan protein powder?
The beauty of protein powders is that they can enhance many types of snacks, smoothies, and meals. What you mix them with depends on the flavor and type of protein powder. For instance, vanilla, berry, and tropical-flavored products are great with fruit smoothies. While chocolate, peanut butter, and richly-flavored products work well in oatmeal, baked goods, or simple mixtures with plant milk.
The level of sweetness can also dictate what you mix with your protein powder. A fruit smoothie that’s already very sweet might be overpowering with a Stevia-based protein powder. Keep in mind that vegan protein powders will also have varying levels of texture and blendability, which may influence their application.
Scientific References:
1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51. PMID: 18974721.
2. Berrazaga, Insaf et al. “The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review.” Nutrients vol. 11,8 1825. 7 Aug. 2019, doi:10.3390/nu11081825
3. Melse-Boonstra, Alida. “Bioavailability of Micronutrients From Nutrient-Dense Whole Foods: Zooming in on Dairy, Vegetables, and Fruits.” Frontiers in nutrition vol. 7 101. 24 Jul. 2020, doi:10.3389/fnut.2020.00101